Back pain and sleeplessness go hand in hand. Sleep deprivation is not only bad for your health, it can also worsen existing problems. According to some studies, lack of sleep can make you more sensitive to pain and can cause fatigue, which can make the pain even worse. However, when you have chronic back pain, it can be hard to find a comfortable position for you to fall asleep. Lack of sleep impairs descending pain-inhibition pathways, which are vital in controlling or coping with chronic pain symptoms.
Sleeping Positions to Ease Back Pain
Finding the most comfortable sleeping position to ease back pain may be somewhat of a challenge. Trying one position after another may be a bit frustrating in the beginning because all you want to do is get comfortable enough to fall asleep, but you can’t. So here are some tips on how to get a good night’s sleep.
1. Avoid sleeping on your stomach.
Sleeping on your stomach puts your spine in an awkward angle. First, because sleeping on your stomach means your neck is rotated to the side and second, because it flattens the normal curvature of your spine. Both of these put a lot of strain on your back and neck muscles, which is why you wake up with worse pain.
For stomach sleepers, if you cannot sleep in any other position, place a pillow under your lower abdomen and pelvis to reduce the strain on your back. You may also try to place another pillow under your head to support your neck, unless it puts a strain on your back.
For side sleepers, draw your legs very slightly toward your chest and put a pillow between your knees.
For back sleepers, place a pillow under your knees to keep the normal curve of your back as well as under your head and neck for additional support. You may also try to place a rolled towel under the small of your back.
You don’t need to worry about staying in the same position the whole night. A little movement is helpful in reducing your back pain. If you stay in the same sleeping posture for too long, it might cause you more pain. Besides, you will not be able to sleep well if you keep worrying about your position.
Additional Tips to Help with Sleeplessness Due to Back Pain
1. Invest in a good mattress and pillow
These are important in getting a comfortable sleep. Make sure that your mattress and pillow provide the support that your back needs. It is important to choose something that give equal support from head to toe.
Natural sleep remedies such as herbs do not just help you fall asleep and stay asleep, but it can also promote muscle relaxation. In addition, herbs are known to be a lot safer than over-the-counter medicines. You could get herbs such as valerian, chamomile, St. John’s Wort, hops, wild lettuce, and many others, either as a supplement or in tea form. You could also try some aromatherapy using lavender.
Chiropractic, Back Pain and Sleep
If you are still having difficulty falling asleep because of the pain and discomfort or if you still wake up with worse pain, you may visit Back Doctor Chiropractic Clinic in Chester or St. Asaph. Chiropractic is not only known to treat the cause of the disease, but it is also known to improve the quality of sleep.